CrossFit – Mon, Nov 13

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 6 (No Measure)

10 PVC pass-throughs

5 false grip ring rows

6 air squats

5 hand-elevated ring push-ups

Loading Up

2-3 sets:

4 hang power cleans

– Rest :30-1:00 between sets.

– Unbroken reps.

Practice Round

1 set:

10 air squats

1 muscle-up (or variation)

2 hang power cleans (at workout weight)

BenchMark WOD

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
SX :

3 rounds for time:

50 air squats

7 low ring transitions

10 hang power cleans (75/115 lb)

Cool Down

1 set:

1:00 foam roll quads/side

1:00 foam roll upper back

1:00 foam roll calves/side